During Open weeks we offer two options for today Goat Day or an optional EMOM.  The lesson plan today will be written for the Optional EMOM, but you can still utilize the general warm up if you choose to do Goat Day.  Goat days are programmed the Thursdays before the Open announcement. This is a chance for you to pick two of your weaker movements you'd like to work on in an EMOM format.  (Example: min 1: 30 Double Unders, min 2: 8 Toes to Bar).   In the Optional EMOM,  “Remain Seated”,  Pick a row distance that takes less than 2:00 to complete, giving you at least 30 seconds of rest per round. Feel free to swap out the row for another movement, such as a bike, if you'd prefer.

Score: Slowest Round

Target Score: 1:40-2:00

Stimulus: Lactate Threshold [RPE 6-7]

Row: Less Than 2:00 each round.  

Keep the seat from your feet 

This teaching focus emphasizes the "catch" position of the rower sequence. In this position the athlete should be targeting a sound "a frame" created by the legs through the position between the seat of the rower and the foot pads. This position is most optimal for a lower body push to generate force in the drive sequence of the rower. Athletes often bring the seat all the way to their heels, creating an inefficient position to drive from.

500/450 METER ROW

2:30 Time Cap
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
400m Run
2:00 Moderate Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)

Today you can swap out a different machine, given that it's Thursday before the open, you can give athletes the option to choose their machine today.  Use the modifications for distances.